CrossFit 45 North – CrossFit

Eccentric and Concentric Push/Pull (No Measure)

2 sets:

A1. 4 Eccentric Chest to bar or Regular Pullups – 5 count down

A2. 4 Eccentric Strict HSPU (or higher depth)**- 5 count

A3. Max Rep Strict Chest to Bar PU or regular pullups

A4. 7 to 8 Strict HSPU** (or higher depth with abmat or towel)


Scaling for A2: 2 wall walks or handstand holds (work up to 30 seconds)

Scaling for A4: 10 seated on floor dumbbell press


Metcon (Time)

Partner Workout:

Task Completion

Everything can be broken up; while one person runs, the other person must be hanging from the pullup bar

Run 1 mile

100 Toes to Bar

20 Rope Climbs

Time Cap is 28 Minutes

If someone drops while their partner is on the run; add 2x the amount of time not hanging to final time

Post wod Mobility


couch stretch

figure 4